Mapulogalamu ndi Zaumoyo Zawo
Mabulosi akuda ndi zipatso zochepa zomwe zimakhala ndi zakudya zambiri. Amagwidwa ndi zakudya zamtengo wapatali , mabulosi akuda amakhala ndi zinthu zomwe zalingaliridwa kuti ziziteteza ku matenda a mtima, khansa, ndi shuga. Manyowa ndi a gulu la tizilombo toyambitsa matenda lotchedwa anthocyanins, limene lalemekezedwa chifukwa cha kuthekera kwawo kuteteza maselo kuwonongeka kwakukulu kwaulere.
Mitengo yawo yofiira kwambiri imapangitsa mphamvu yawo yotsitsimutsa. Ndizitsulo zabwino kwambiri za vitamini C, ndipo zimakhala ndi manganese tsiku .
| Zoona Zokwanira Zakudya Zowawa | |
|---|---|
| Kutumikira Kukula 1 chikho (144 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 62 | |
| Ma calories ochokera ku Fat 6 | |
| Total Mafuta 0.7g | 1% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.4g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potaziyamu 233.28mg | 7% |
| Zakudya 13.8g | 5% |
| Matenda a Zakudya 7.6g | 31% |
| Sugars 7g | |
| Mapuloteni 2g | |
| Vitamini A 6% · Vitamini C 50% | |
| Calcium 4% · Iron 5% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Mabulosi akuda ali ndi makilogalamu ang'onoang'ono a zipatso zambiri. Chikho chimodzi cha mabulosi akuda amakhala ndi makilogalamu 62, 13,8 magalamu a mavitamini, ndi magalamu 7.6 a fiber. RDA ya fiber ndi magalamu 25 mpaka 38 tsiku lililonse, choncho, chikho chimodzi cha mabulosi akuda amakupatsani pafupi gawo limodzi mwa magawo atatu a zofunikira zanu pa tsiku lonse. Kwa anthu omwe ali ndi matenda a shuga, timalimbikitsa zipatso zokhala ndi thanzi labwino, koma gawo lawo lokhazikika komanso zowonjezera zimakhala zodzaza kwambiri komanso zimatha kusunga dzuwa.
Ubwino wathanzi wa mabulosi akuda
Manyowa ndi abwino kwambiri a vitamini C ndi manganese, komanso ali ndi magwero abwino a vitamini K. Amaperekanso mankhwala owonjezera antioxidant, anthocyanins ndi zina zotchedwa flavonoids zomwe zingalimbikitse chikumbukiro. Umboni wina umasonyeza kuti anthocyanins amachititsa njira zambiri zosonyeza zizindikiro komanso njira zamagulu zomwe zingateteze matenda ndi kuthandiza kuchipatala.
Mafunso Omwe Amagwiritsa Ntchito Zambiri za Mabulosi Akuda
Kodi mabulosi akuda amatha mano anu?
Manyowa amadziwika kuti ali ndi zakudya zopatsa thanzi, komabe kudya nawo nthawi zambiri kungayambitse mano. Mtengo womwewo womwe umathandiza kuteteza thanzi lanu ukhoza kuyambitsa kudetsa, mosasamala kanthu momwe amadyidwira (lonse, juiced, odzola kapena kupanikizana).
Kuti mupewe kudetsa, musawalole kuti azikhalabe m'kamwa mwanu kwa nthawi yaitali. Ngati mukumwa kugwedeza kopangidwa ndi mabulosi akuda, gwiritsani ntchito udzu. Mutatha kumwa, tsatirani madzi, ndipo musambani mano kapena galasi kuti muthane ndi kuwononga.
Kusaka ndi Kusunga Blackberries
Ngati muli ndi mwayi wosankha mabulosi akuda-pitani. Nyengo ya mabulosi akuda ndi June kumayambiriro kwa August. Ngati mukugula zipatso kuchokera ku golosale, onani kuti mabulosi akuda amatha kugula mwatsopano kuti adye pomwepo kapena asungunuka. Kugula zipatso za mazira kungakhale kwa phindu lanu nthawi zambiri, zipatso zowonongeka ndizowonongeka pamtunda wake watsopano. Ndipotu, kafukufuku wapeza kuti kuzizira zipatso ndi ndiwo zamasamba kungapangitse kuti asungidwe.
Ngati mukukonzekera kugula zipatso zatsopano, fungola poyamba. Zipatso zomwe zili ndi zonunkhira zabwino kwambiri. Ngati sichimva fungo, mudzafuna kuzidutsa.
Izi zikutanthauza kuti sizinali kucha pamene zidasankhidwa. Zipatso zimasiya kucha nthawi yomweyo.
Fufuzani awo omwe ali yunifolomu mu mtundu ndipo mulibe ziphuphu zochepa. Tembenuzani chitsulo ndikuyang'ana pansi pa phukusi la nkhungu. Mukawona nkhungu musagule zipatso, monga nkhungu imasonyeza kuti zipatso zayamba kuwononga.
Mafuta atsopano akhoza kukhala m'firiji masiku angapo. Kuti asungunuke komanso asamawonongeke, musamatsuke mpaka pomwe musanamwe. Ngati mumagula zipatso zatsopano ndipo musakonzekere kuzidya nthawi yomweyo, ziyikeni mu chophimba chotsitsimula mufiriji.
Njira Zabwino Zokonzekera Mabulosi Akuda
Manyowa amatha kudya m'njira zambiri. Fukani zipatso zatsopano kapena zowonongeka pa phala, yogurt kapena smoothies. Onjezerani zipatso ku saladi, mbewu, kapena kuphatikiza zipatso muzophika chifukwa cha mavitamini, mavitamini, ndi mchere.
Maphikidwe Osakanizidwa ndi Blackberries
Simudzakhulupirira kuti ndi zinthu zingati zomwe mungachite ndi mabulosi akuda . Onetsetsani maphikidwe awa, kuchokera kuzinthu zachizolowezi mpaka "kuganiza kunja kwa bokosi," simudzakhumudwa.
> Zotsatira:
> Dombrowski, Margie. Mankhwala Operewera: Zakudya Zisanu Zimene Zimapangitsa Kuti Zisamalidwe. Chigawo cha Care Care. http://www.colgate.com/en/us/oc/oral-health/cosmetic-dentistry/teeth-whitening/article/discolored-teeth-five-foods-that-cause-stains-0214.
> Moore, Maris. Mitundu ya Chakudya Chothandizira Kuwonjezera Kukumbukira Kwako. American Academy of Food and Dietrotics. http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods.
> Retelny, Victoria. Chowonadi Chowona Chokhudza Anthocyanins Zophatikizana Zambiri ndi Mphamvu Zambiri Zopangika Zapangidwe. Chakudya ndi Zakudya Zabwino. 2016; 16-17.